Tuesday, Jan. 21, 2014

Two Oahu CrossFitters, who are Maui natives, dropped by Saturday and both saw PRs on their snatches. Congratulations Dana (from CrossFit 808 in white) and Ka’ili (from CrossFit 50 in back with hookgrip shakas)! Thanks for training with us. Come home again soon!

012114 WOD

A. 4:00 Tabata

Alternating double-unders

Kips (no pull)

B. Three-position full snatch

EMOM 8:00

1 x floor

1 x above knee

1 x high hang

C. 10 rounds for time:

50-meter run

5 burpees

50-meter run

5 toes-to-bar

>> On-Ramp

5 – 7 rounds for time:

50-meter run

5 burpees

50-meter run

5 v-ups / tucks